CrossFit Kivnon 181231

SWOD- 30 min total for A and B... you can start with either A or Both A. 1 clean+ 1 front squat + 1 shoulder 2 oh 15 min cap You can squat clean or power clean... if u squat clean that DOES NOT count as the front squat Shoulder 2 oh- can be a strict press, push press, push jerk or split jerk B. Front Squat (15 min for 3/3/3/3/3 all sets at 85% of 1 rm ) 15 min cap  WOD- for time 8 min cap 21-15-9 Pull-ups sub jumping pull ups Push ups sub elevated pushups

CrossFit Kivnon 181228

YOU HAVE THE OPTION BETWEEN “LINDA” AND THE METCON BELOW... WOD- “Linda” 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Because our classes are smaller due to the holidays you can use three bars for this wod... if there are more people then you will have to use one bar for the bench and wind for the clean/deadlifts... 40 min cap 20 min to warm up WOD- 5 rounds for time 10 strict pull-ups 1000m row

CrossFit Kivnon 181227

SWOD- Push Press (3/3/3/3/3 all sets at or above 80% of 1 rep max ) WOD- 15 min amrap 3 squat snatch 400m run WOD- 15 min amrap 3 squat snatch 400m run Each round you complete the weight goes up 1st-95/63# 2nd-115/83# 3rd - 135/93# 4th- 155/103# 5th- 185/133# 6th- 205/153# 7th- 225/183# Scaled start with a weight that you can add to if you can’t stick with a weight that you can do a solid squat snatch with

CrossFit Kivnon 181226

HERO WOD WEDNESDAY!!!!!! “DT"  Five rounds for time of: 12 Deadlift  155/103# masters 135/93# 9 Hang power clean 155/103# masters 135/93# 6 Push jerk 155/103# masters 135/93# In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

CrossFit Kivnon 181225

12 NOON FRIENDS & FAMILY WOD Partners or Teams One working at a time - 30 minute AMRAP - 50 Wallballs 40 Situps 30 Burpees 1 fence run together

CrossFit Kivnon 181224

SWOD- Every other min for 14 min 4 front squats at 75% or above 7 possible rounds if you fail take the rest of that min off... this isn’t an AMRAP WOD- 20 min AMRAP 6 alternating lunges holding ONE KB how ever you want 70/53# masters 53/35# 4 KB SDHP 70/53# masters 53/35# 2 TGU ( one each arm) 70/53# masters 53/35# 1 fence run carrying the same kB how ever u want 70/53# masters 53/35#

CrossFit Kivnon 181222

9 AM Free Class For Time (Partners) 40 Thrusters 400m run together 40 Sit-ups 30 Thrusters 400m run together 30 Sit-ups 20 Thrusters 400m run together 20 Sit-ups 10 Thrusters 400m run together 10 Sit-ups You can choose barbell/plate, plate, KB, DB, etc, make it challenging. 10 AM Member's WOD For time - In teams of 2 or 3, lift 15,000 lbs. ground to overhead. Choose any weight, any movement. You can use barbells, plates, KBs, DBs, or any mix and match you'd like.

CrossFit Kivnon 181221

SWOD- Max rep : 1 clean + 1 front squat (20 min cap) You can squat clean or power clean then stand up fully and then do a front squat WOD- “Elizabeth” for time  21-15-9 Clean, 135# / 95# Ring Dips There will be a time cap

CrossFit Kivnon 181220

WOD- For time Buy in 100 push ups ... CHEST TO DECK AND ELBOWS LOCKED Then 4 rounds 400m run 5 hspu sub pike push ups 10 sit-ups 15 wall ball shots 20/14# Cash out 100 push ups Rx plus wear a 20# weight vest

CrossFit Kivnon 181219

Hero wod Wednesday!!! “Desforges” for time 45 min cap 5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-Elbows In honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010 To learn more about Desforges click here Deadlift is 225/153 masters 185/133# Clean and jerk 135/93 masters 95/63

CrossFit Kivnon 181218

SWOD- 20 min cap! Work quickly A. Push Press (5/5/5/5/5 ALL SETS at 70% OR ABOVE ) 20 min cap B. Bent Over Row (3/3/3/3/3 at or above 80% of 1 rep ) 20 min cap for Row and push press If you don’t have a 1 rm for the row shoot for a weight that is challenging for your first set of three and stick with that weight for the remainder of your 5 sets WOD- 12 min AMRAP 12 cal row 3 power snatch 135/93# masters 95/63# 24 double unders sub 72 singles 5 burpees You can share the rowers ... one can start on the row and the other on snatch

CrossFit Kivnon 181217

SWOD-Front Squat 5/5/5/5/5/5 all sets at or above 70% of 1 rep max ) 20 min cap work quickly WOD- 4 rounds for time 3 bar muscle ups sub 5 C2B pull-ups 5 clean and jerks 185/133 masters 135/93# 1 fence run 12 min cap

CrossFit Kivnon 181215

9AM Free Class "Cindy" 20 minute AMRAP 5 pull-ups 10 push-ups 15 air-squats 10 AM Member's Class Skill work - 50m walking overhead carry - midline stabilization GHD sit-ups - with and without medball toss

CrossFit Kivnon 181213

20 Minute AMRAP Partners or teams of 3 1 is always running a 400 Other(s) working through - 6 Power Cleans 135 / 95 1 Clean and Jerk 6 Bar facing burpees 1 Rope Climb When you come in the door, tag and pick up where the reps left off. Score is total rope climbs.

CrossFit Kivnon 181212

"Adrian" 7 Rounds For Time - 3 Forward Rolls (roll forward then stand up before starting the next one) 5 Wall Walks 7 Toes-to-Bar 9 Box Jumps (30/24 in) U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace. This "Adrian" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Sunday, September 23, 2012 (120923). https://www.youtube.com/watch?time_conti

CrossFit Kivnon 181210 - 181211

Time to Retest !! Monday and Tuesday going to be the same thing - You'll have the option of completing your CrossFit Total Backsquat 1RM Shoulder Press !RM Deadlift 1RM for total weight lifted or completing the WOD 30 minute AMRAP 400m run 10 push-ups 15 sit-ups 20 air-squats rest 1 minute between rounds

CrossFit Kivnon 181208

9 AM Free Class 20 minute AMRAP 20 burpees 20 walking lunges 800m run 10 AM Member's Class Fight Gone Bad :)

CrossFit Kivnon 181207

Spend the class warming up with a few sets and then go for a max effort 500m row. Also Work in some sets of double unders and go for a max set of unbroken double unders, Also Accumulate 30 slightly deficit ring push-ups. Concentrate on keeping a stable midline and shoulders externally torqued/rotated, think left thumb at 11 and right thumb at 1.

CrossFit Kivnon 181206

Spend 20 minutes rolling out and stretching whatever's sore. Then - Spend the remainder of the class working up to a two rep, somewhat heavy, strict press.

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